If it does, try to stop short of pain or do not do that particular movement
If you have pain after the sequence or the day after that is more then mild discomfort
Once the pain subsides with use of ice as needed (10-20 minutes 2-3x/day)
Do one of the movements, see how you feel after and the next day
If that goes fine do that movement and add another one the following day
Use this approach to discover which movement caused the irritation
Either discontinue that movement or an even better option…see if you can do that movement more gently by decreasing the amount of range you go through, the number of reps, or the resistance to see if you can stop it from being painful
While this program is meant to be safe, and cautious, all movements are not perfect for everyone and if as you are doing something it feels sore or hurts after, don’t do it
Many of the exercises will include multiple options to account for this
Most importantly, I applaud you for taking this step to improve yourself. It is easy to be frustrated when you have something that interferes with activities you enjoy as well as daily life. The most important thing you can gain from this experience is BODY AWARENESS.
There is something about the way you are currently using your body that has led you here. It is not necessarily about finding the perfect exercises, but about trying to feel what I am describing during the movements I give you and applying that to daily activities.
Your Input/Goals (For my records to refer to)
Interested in what causes the pain
Refer to video above…it seems to be proximal bicep tendon/supraspinatus being compressed. Scapular position has some to do with it. Also tightness in pec minor and the posterior capsule/posterior aspects of the RTC, latissimus tightness can play a role, thoracic hypomobility/stiffness. We will look at each of these pieces
What exercises are a “must try”
I will organize this in the various aspects of your program
Posterior Glide Caused Pain…What does that mean?
The posterior glide which I am assuming you are referring to in the ER position is more of a test for instability if someone has a + apprehension sign. If the shoulder and surrounding structures are stiff, that stiffness creates compression of many structures in an abnormal way. When you take up all the slack in the amount of motion that is available, the end point will likely recreate the compression and certain angles of the shoulder with stress different aspects. For example: External rotation and 90deg of abduction: I take up all the slack in pec minor and my shoulder capsule. The proximal bicep sits right under pec minor and and 90deg position of abduction creates a decrease in subacromial space. That position already has put tension on some tight structures. Adding a posterior glide just puts more tension on the system creating more compression of underlying structures. You will need to move into positions to increase mobility, but we will want to try to stay short of creating the compression and reproducing significant symptoms. I hop that helps
Wants to return to gym related lifting, build a base of shoulder stability for pain free motion
This is a reasonable request
Improve ER ROM for overhead press/back squat…6 key lifts:Deadlift, Squat, Bench, Overhead Press, Chin up, Row)
Also reasonable…overhead press will probably come last
Your self exam findings
Bicep isometric: Painful
Lateral raise isometric at wall: Painful
Empty Can: Mild discomfort with prolonged movement
Hawkins Kennedy: Minimal discomfort on the left, but not as severe as first 2
Pull apart low and behind back painful
Isometric ext at neutral and 45deg painful
Restriction in ER and flexion…limits overhead press
Very limited ER with arms at sides left worse
Wall angels more limited on the left
Y exercise very limited
pec minor release?
This is a possibility and I will discuss some options in phase 1
